By: Louie SimmonsWhen lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.Because lifters have different body types, they may excel at one lift but struggle with another. The great Lamar Gant was the only lifter I have known who held the world record deadlift and bench at the same time. There are men who hold three world records in the deadlift, yet can’t make the top 10 bench list. Their muscles in the upper body are, I’m sure, as strong as anyone’s, but they are limited by body structure, e.g., short torso, long arms. Many of us are affected by this. But is there an answer?In the early 1970s, the Dynamo Club in the former Soviet Union had 70 highly skilled Olympic lifters. They were introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per work-out and were rotated as often as necessary to make continuous progress They soon found out that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.When you have a body type that lacks say, the muscles that squat and yet you squat on a regular basis, then a coupling of special exercises for the glutes, hamstrings, hips, and lower back are needed to fortify those areas. These special exercises will en-able you to raise your squat once more.Think about it if you read only one book, no matter how many times you read it, you will only learn so much. If you only squat, you will get only so strong because no new stimulus is introduced. This may not happen in the early stages of training, but as you become more advanced, you will need a more strenuous method of training. This training will indeed help your motor potential and help you to perfect your technical skill.

Before I present some examples of conjugate training, think about this. How much could you bench press the first time you tried? 200? 300 perhaps? Now how did you achieve that level of strength without ever having benched be-fore? You did it through simplified training such as pushups and pull-ups. Those of you who could bench 300 the first time will never double that amount without doing specialized work to raise your strength, right?Here are some examples of the conjugate method. Glen Chabot bench presses only twice a month. Both times he uses a close-grip style He can do 405 for reps in the low teens. His best single close grip is 635 without a shirt. In between each workout, he rotates heavy dumbbell work on a flat or incline bench or very heavy bodybuilding exercises for lats, delts, pecs, and triceps.This linking of special exercises has given Glen a 705 bench press at 275. Glen does not arch when he benches and has fairly long arms. He realized that he needed a special program to fortify his pressing muscles. This is a simple but very effective training program.

A more complex system is Kenny Patterson’s. He will do floor press, chain press, board press, incline press, and over-head press, just to name a few, rotating to a different- exercise each max effort day. On the dynamic day, Kenny uses three different grips on the bench press and uses 60% of his no-shirt max for 8 sets of 3 reps. He adds a lot of triceps extensions with dumbbells or the barbell, rows (one-arm, two-arm, chest-supported), pull downs, delt raises, and forearm work. This is a more complex system than Glen’s, but it suits Kenny’s needs. Kenny is a legitimate 700 bencher, having done it several times across the country.

Mike Ruggiera and myself just made 900 squats. It was a 50 pound increase for him and a 40-pound increase for me, yet we did not do a single regular squat in between meets. We do box squats on speed days with a large amount of bands and weight. We also use the reverse hyper machine and do glute/ham raises, pull-throughs, and abs. I pull a weighted sled before my squat workouts.On max effort day, we do good mornings (five varieties), belt squats, speed deadlifts (60% for 6-8 singles), and Safety Power Squat Bar squats to different box heights. Mike also pulled his first 800 deadlift, without having done any conventional squats and no big deadlifts. After squatting he does deadlifts for singles with 60% for speed, and three days later he maxes out on special work: this is the conjugate method.

To push up a squat, heavy good mornings or squatting with different bars is done on max effort day. The different bars make squatting very awkward and extremely hard to do, much harder than a regular squat. (The same is true of box squats; they are harder than competition squats.) On max effort day we may do a type of squat on week 1, a good morning on week 2. and a front squat on week 3, each exercise contributing to the next week’s exercise, which in turn will build a bigger squat by strengthening the weaker muscle group and perfecting form.

The training is linked together, enabling you to raise your total. For instance, to build the glute and hamstring area, push up your reverse hyper extensions as hard as possible until your progress slows. Move on to pull-throughs for a week or two, until progress in these slows as well. Then go to glute/ham raises, and again push as fast and hard as possible. Then pull a sled walking forward to build the glutes/hamstrings. It is possible to continuously gain strength in any body part by switching special exercises. As the effectiveness of the exercise decreases, switch to another one. By training in this manner, it is possible to raise all types of strength throughout the year.

On max effort day the entire volume consists of unidirectional loading. One training workout contributes to the next. Keep in mind that if you train a lift at 90% or more for more than 3 weeks, your central nervous system is negatively and your progress will go backward. But by switching exercises each week (for the high-level lifter), you can use 100% and more each week. The sequence of exercises you use does not matter, as long as the load is maximal. The time it takes to do a maximal effort, for example in a low box squat with a Manta Ray, takes at least as long as max deadlift or squat. This is called “time under tension”.

The conjugate method also improves SPP (special physical preparedness e.g., speed deadlifts, plyometrics) and GPP (general physical preparedness; e.g., sled dragging). This is the most effective method to gain strength continuously throughout the year, with no ridiculous off-season. No one can afford to take time off. By maintaining the speed work for the three lifts and increasing general wonk (e.g., upper and lower body sled work, lats, abs, and triceps) you won’t go back-ward. There are many methods of training, but by incorporating the conjugate method, you can’t miss.

The following is a great summary of The Conjugate Method by EKnight from the innerwebz muscle forums:For those who are curious, interested, or otherwise just looking for what is considered by most elite powerlifters as the best training regime, this is the Westside Barbell Club powerlifting routine. I used these training methods on the way to personal bests of 420 pound bench at a bodyweight of 140 pounds and 370 pound bench at 132. This is NOT a hypertrophy routine, should not be used by anyone who is still growing, anyone without spotters (yes, there are very heavy weight, low rep days), or anyone not medically cleared to lift heavy weight or exercise regularly. I have NO affiliation to the WSB club (they're in Ohio, I'm in the Southeast), and I give full credit to Louis Simmons for development of the routine and to Jim Wendler whose info I used to post this. Enjoy!

2 days devoted to the bench press 2 days devoted to the squat/deadlift 2 days devoted to dynamic training 2 days devoted to max effort training 4 days devoted to repetition training

Now let's review some of the training parameters within this template. For the sake of simplicity, I'm going to leave out chains and bands. Everything is going to be done with straight weight so there will be no confusion about percentages. Plus, I am going to leave out stance, grip changes, rest periods, etc. In reality, most of this stuff is inconsequential once you grasp the big picture.

Dynamic bench press - 8 sets of 3 repetitions; all sets done are done with 55% of raw 1RM. Rest periods are approximately 60 seconds, but have never really seen the purpose of this, personally. The whole goal of speed day is to move the bar quickly on the concentric. If you need to take an extra minute to accomplish the goal of the day, then by all means, do so. Also, don't get too hung up on changing your grips. The only reason why I changed my grip on this day was to keep track of the number of sets I was doing. Again, remember why you are doing what you are doing.

Max effort bench press - this includes a variety of exercises, but the most common are the floor press, 2 board press, 3 board press, incline press and close grip bench press. On max effort bench press day, you pick one of these exercises and work to a 1RM. Most will switch to a different exercise every 1-2 weeks and simply try to break their record. On this day, based on your 1RM for THAT day, you will try to do 3 lifts at or above 90%. You can take as much rest as you want, but I would probably say around 3-5 minutes between your heaviest sets.

Triceps - one day is devoted to high intensity/low volume triceps work, the other is devoted to low intensity/high volume triceps. For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts. The low intensity training will be geared to triceps extensions and pushdowns. On what day to put each of these is entirely up to you. In my experience, I've always had good results putting the high intensity day on dynamic bench day.

Shoulders - this is similar to the triceps in that there is a high intensity and low intensity day. The high intensity day is technically not high intensity, but high stress. In this category, I would put dumbbell bench press, dumbbell incline presses, military presses (with dumbbells or a straight bar) and dumbbell floor presses. In the low stress category, front raises, side raises and rear raises are good choices. Again, you can choose which day to put them on, but I liked putting the high stress shoulder training on dynamic bench day.

Lats/Upper back - Both days are devoted to lats and upper back and both are done with low intensity, high volume. The way that I worked this is that on Sunday, I would do lat work (usually a row or a pull-up) and no upper back work. On Wednesday, I would do another lat workout (but with a different exercise) and my low stress shoulder work would consist of a rear raise, face pull or a seated dumbbell power clean. So essentially, on the low stress shoulder day, I would kill two birds with one stone: an upper back exercise with a low stress shoulder movement. I did this because I never did front raises or side raises and felt that I got enough stimulation from my other work. It's not gospel, but it's something to think about.

Dynamic Squat - All sets done on a parallel box. A three week wave is used using the following sets and reps.

Week 1 - 10x2 @ 50% Week 2 - 10x2 @ 55% Week 3 - 10x2 @ 60%

Upon completion of the 3rd week, you simply start the wave over again. All %'s are based on your best squat. Let's disregard equipment at this point and say it's based on your best 1RM of your box squat wearing whatever you usually wear on this day. Again, refer to my commentary on dynamic bench training regarding rest periods. This is not conditioning, this is speed work. Save your conditioning for another time.

Max Effort Squat and Deadlift - Similar to the max effort bench press, one exercise is used per week and worked up to a 1RM. Because most people have eliminated good mornings as a max effort exercise, I will choose the following for your exercises. I understand that many do not have these bars that I list, but this is the list, nonetheless:

Safety squat bar squat Cambered bar squat Manta Ray squat (All squats are done on a low (1-2" below parallel), parallel or high (1-2" above parallel) box. As you can tell, there is a great many variations with these three exercises. Rack deadlifts (or pin pulls) Deadlifts while standing on elevated platform Reverse band deadlifts

Again, you want to hit around 3 lifts at or above 90% of your 1RM for that day. Most people switch exercises every week or every 2 weeks. Try to break your PR from your previous effort. To make things easier, simply switch between a squat movement and a deadlift movement. Rest 3-5 minutes between your heaviest sets.

Hamstrings - now here is where things get tricky. Unlike the shoulders/triceps routine of high intensity/low intensity, many people are weak at such exercises as the glute ham raise that they simply need to do the exercise and not worry so much about sets/reps. If you don't fall into this category, you can do bodyweight glute ham raises on one day, and on the other day, you can add a band or a plate for resistance.

Low Back - Again, we cannot really isolate the lower back without hitting the glutes and hamstrings. But you can pick from exercises such as back raises, 45 degree back raises, Reverse Hyperextensions, pull-throughs and good mornings. Depending on how you do some of these exercises (i.e. with a great amount of intensity) you can use ONE of these for your hamstring and low back exercise. For example, good mornings can be done for both. If you were to pick reverse hyperextensions or pull-throughs, then you can get away with doing an extra hamstring exercise. Some people can train their lower back twice a week, others cannot. A good way to do this is to pick one "easy" exercise (R.H., pull-throughs, un-weighted back raises or band good mornings) on one day and pick a heavier exercise on the second lower body training day.

Abdominals - These are usually trained heavy twice a week in the standard template. Some good exercises to choose from weighted sit ups, Roman Chair sit-ups, stability ball, hanging leg raises, side bends. This is not very complicated but you just need to do them; that's usually the hardest part.

Muscle Building! What wonderful vistas of unlimited power and might the phrase conjures up to the mind. And it is just that aspect of the building up of mighty muscular strength which I would like to deal with in the article of I trust will prove interesting on the subject of muscle culture.

After having given a deal of careful thought to the subject, I have conceived the idea of gathering together something which will appeal both to the young student of physical culture who knows little or nothing of the subject as an actual science, and also to the experienced physical culture enthusiasts who yet may glean a ray of knowledge from the reading about this wonderful science.

Because I love physical culture, and you do too, here is a gem that was written over a hundred years ago by one of the greatest strongmen that ever lived, Arthur Saxon. You will notice how some things come full circle, but every time they come around, hopefully we make them just a little better and don't take away from the original beauty.There are so many eye opening parts of this book that make you realize that what we think we are inventing today, was already introduced a long time ago. Some things have been lost, but thanks to those old time strength and mustache lovers these pages have been preserved for you to enjoy.

One last thing, Zach Even-Esh is having a sale on his Underground Strength Conference 2012 and it ENDS tonight at midnight. There are so many amazing things about this conference that will help your training AND your business skyrocket to the next level. Check out what some people are saying about it...

"Hey Undergrounders,

I’m so fired up this morning I can’t even describe it.

Been watching and downloading the USC until 2a.m. This is by far the best product I’ve seen so far on the facets of attitude, commitment, success, business AND life.

No, I’m not getting payed by Zach or anything.

This is just great stuff.

Funny thing – I’m not even in the fitness industry. hahaha…Brendan Gilliam kicked it so hard last night for me I woke up at 6.30am and was ready to go.

At the first ever Underground Strength Conference I was struck by how differentthe line up of Coaches were.

Every presenter was a certified Underground Strength Coach except one.

One Coach was running his business primarily from an 800 sq ftwarehouse along with some training off site at the local park and insidea car dealership. Yes, you read that correctly.... a car dealership.

He was cranking everything from boot camps,to athlete strength & conditioning programs, to youth athletes, to ex athletes and more.

This Coach maximized his tiny space and leveraged every person and opportunitythat walked through his doors.

He even started his business the week after Thanksgiving whenevery news channel was hyping the downfall of our economya few years ago.

The news channels were insisting that everyone lock themselvesin their houses and dare not spend anythingextra even as little as their favoritecup of Starbuck's coffee.

He refused to listen to the news and the naysayers, instead, he followed his gut instinctsand his mission that he believed in.

Another Coach, a former Navy SEAL and his wife, had over 400 members in only 2 years.

5 months after the Underground Strength Conference and now they have over 500 members.

Do you think you can learn from a Coach who is a formerNavy SEAL with a gym that has OVER 500 members??!!

I recently had the amazing opportunity to have conversations with 10 different strength coaches from all over the world. I recorded the conversations on Skype, and blended the first topic in to this first installment below. There will be two more installments with this particular group of coaches with two different topics. Stay tuned for that in the near future. I apologize for any technical difficulties with the video, some brief snippets are not perfect, but hang tight and it gets better. Post any questions or comments and let me know what you like, dislike, or possibly what topics or coaches you would like to hear from in the future. Hope you enjoy the video.

Before we start the video, here are some comment from the coaches that sparked the conversations in the first place.

What is the most important factor/quality when training for improved performance?

Fundamentally, we must be able to breathe properly as a precursor for all movement. Unfortunately, immobility and poor posture, along with inefficient clavicular breathing, sets up the less than optimal scenario for stability through a desired movement pattern. If we can improve our posture, mobilize our hips and upper back, and re-establish deep-belly breathing - we will develop the foundation needed to create strength, power and optimal movement for any athlete.

The most important factor when training for improved performance is to select exercises and movements that train the athlete (person) slightly outside the range of motion required for their sport/activity. This will add a safety valve to their movement to protect them for injury when things go wrong.

Another factor to keep in mind when training for improved performance is that technique level must remain high. Since you are training your nervous system for improved performance it does not make sense to pattern poor movement or bad technique.

Obvious - For me the first and foremost thing is safety. Safety is number one, and it doesn't take too many youtube clips to realise a lot of coaches don't agree with me on this one. The way I see it, what's the bloody point if a client can deadlift 200kgs today, but has a herniated disc 6 months from now because he wasn't taught properly. So what that translates into is focusing on basic body mechanics first. Teaching them how to move and actually use their body correctly. i.e. tight abs, sqeeze glutes, flat back, thorasitc spine extesion. This foundation is imperative.

Non obvious (for some) - The most boring principle of any endeavour to improve; Patience! Yes some people that come into Outlaw Strength Gym are what you would call gifted athletes, and will progress rapidly. But the reality is, most are not gifted and need to learn patience if they are to succeed. Personally I fall into this "non-gifted" category, and have had to fight hard for anything I have. I know first hand about being patient and not quiting while striving towards my performance goals.

IMO increasing relative strength ( so many come in weak as fuck), Mindset- making them believe in themselves when they don't, truly being there Coach all aspectsPrehab- Injury prevention. myself included never payed mind to this and you'll never reach your potential at all

The most important factor to training for improved performance is setting the stage for the organism/athlete to succeed. If they're not mobile enough then they're going to be held back. If they're not strong enough, then they're going to be held back. If they're injured, they won't train optimally. If they don't understand what and why they're doing it, then they aren't going to train optimally. Obviously a lot of these things can be worked on as part of the process, but if there are glaring holes in the foundation then the entire plan will be hindered.

The next important factor, which somewhat aligns with the above point is to constantly be making weak points (which will vary widely depending on the specific athlete and the demands of their sport) into strong points while forging ahead with basic strength. In 95% of athletes, continuing to improve base strength will improve performance. To take them to the next level, both in strength and performance, will be "playing weak point leapfrog".

The #1 thing a beginner or younger athlete needs to be able to do first and foremost, is learn to move, control, and be aware of what his/her body is doing at all times.

This is accomplished by performing movements and exercises such as animal walks, tumbling exercises (i.e. shoulder rolls, cartwheels, handstand holds, etc), and basic bodyweight exercises that should be performed exceptionally well.

Only after they are aware of how their body moves and are able to control those movements with some sort of strength and consistency, do we allow them to progress to loaded movements using kettlebells, dumbbells, and sandbags.

If I could build a Universal SWOLEdier, I'd start from the ground up. We apply force into the ground through our feet. So I'd make sure I had an athlete with as relatively strong of feet as any other part of the body. Barefoot training as much as possible. Big time!!! From there we'd focus on the powerhouse that allows you to apply maximal force and power output. Your hips and thighs! I don't want any athlete that resembles a lightbulb! All upper body and no lower body will score you a spot on the Jersey Shore, but it will GUARANTEE you will be on your ass too! Whether riding the pine or getting planted by someone who took the time to focus on deadlifts, squats, and plyometrics, if you don't have the size, strength, and power output that these exercises deliver, you're S.O.L.!!! Same thing applies to the upper body...Don't just focus on building size with bodybuilding. Work on max strength and increased power output in your core lifts as well. If you combine for size, strength, and speed in both the upper and lower body, we're getting somewhere!!! But you still need these last 3 items in order for you to learn how to REALLY donkey stomp your competition...one would be grip strength...yea, grip strength!Whether you're latching down on an opponent or shaking someones hand, make sure you make them remember who you are by doing a lot of grip work. Two would be just to increase your stamina...It's not enough to be strong and explosive in the first half of your competition. You have to be just as fresh at the end as you were in the beginning! You gotta be a finisher!!! Lastly, you gotta make sure you are mentally tough. I'd rather have a 7 that gives me his all than a 10 that half asses and quits when things get tough...Put all of these variables together and you have yourself a merchant of death!!! Someone that will beat the competition into submission then steal his girlfriend!!! A WINNER!!!

Mental toughness Is an important factor and quality with performance training. There's gonna be time you want to quit and days you don't want to do it. But if you are mental tough and have the intestinal fortitude you show up and ght it done every damn day.

What the 5 reasons FAIL to achieve success in the gym?-LACK of personal knowledge to design an effective program-They FAIL to be held accountable for skipping workouts -They FAIL to push through their comfort zone-Their nutrition SUCKS BIG TIME!-EXCUSES!

Train Optimally Not Maximally- ( You need to put in the work, but many advanced athletes run themselves into the ground. They either do too much too soon, workout too frequently, have too much volume or they train so intense that form goes to shit. Use just as much intensity that is need to achieve the desired training result in order to maximize recovery. Always quality over quantity. Work hard and smart to get the best results) If you run with the lame you will develop a limp- (Quote from Louie Simmons. You need to surround yourself with people who are bigger, stronger and smarter than you. Your crew will elevated you to a whole new level. They will call you out when you aren't working hard enough, tell you if you are using shit form, and keep you on track. On the flip side if you are the strongest and smartest in the group you won't be pushed to the next level.Another similar quote I heard which is more applicable to business is if you are the smartest person in the room you are in the wrong room.)

Most important factor in improving performance? A willingness to suffer. Some may confuse this quality with mindset but I believe that to those of us engaged in combative or contact sport would go one step further and, on perhaps a more maniacal level, actually say that a purposefully measured amount of suffering becomes a requisite to a GREAT workout.

Now, don't mistake SUFFERING for PAIN - there is a difference. The difference, in my opinion, is in the intelligence of programming. Pain is the body's way of warning of the possibility of impending injury and is a warning to be heeded.

Sufferable workouts are the kind of workouts that challenge you to become better in mind, body and spirit once you emerge out the other side.

1 - Concentrating too much on making the exercises too "fancy" or too "functional" and forgetting about the performance impact of basic core movements.

2 - Knowing the definition of YOUR (or your client's) performance, and programming accordingly. Programming for a swimmer is different than performance for a powerlifter.

3 - (depending on sport) Including some sort of hypertrophy training. Coaches tend to get so wrapped up in strength by itself, that they forget about training for mass, which in most cases CAN increase strength/performance as well.

This is a guest post from Joe Meglio, the Jersey Bandit, The Beast Coast Breaststroker, The Not So New Kid On The Block, the Bieber Fever Believer, The Deadlift Denominator, The Slayer Player, The Zach Even-Esh Liquefier, The Mid-Atlantic Fiber Frosted Fruitcake Flinging Flabergaster, The Bitchin Banana Hammock Hootenanny Host, the dude who has a bigger pull than you! When someone with ten badass nicknames talks, you listen. You're on, Joe...

One of the biggest problems I see in high school and college athletes is their off season training program. Too often I see high-level athletes performing the WRONG exercises. Instead of focusing on the basic exercises that have been proven to work, they focus on these gimmicky exercises that don’t improve athletic performance.Simply put, you don’t have time to waste in the gym doing exercises that might work. Focus on the basics, as they are proven to deliver the best results. If I ask you why you are doing a specific exercise and you don’t have a legitimate answer, then scrap it.When it comes to choosing the best strength exercises, you need to consider training economy, getting the most bang for your buck. As an athlete you need to spend time and energy developing your positional skills.In this post I will focus on the ‘Top 5 Lower Body Strength Exercises’ for athletes. While jumps, medicine ball throws and sprints are critical to developing rate of force development and explosiveness, it is really useless unless you have a solid foundation of strength.

Trap bar deadlifts are an awesome exercise for you to strengthen your entire posterior chain. While conventional or sumo style deadlifts are great, trap bar deadlifts are easier to learn and very effective when done properly. Trap bar deadlifts are also less taxing on the body than traditional deadlifts.When you do trap bar deadlifts, make sure you are sitting back and are keeping the tension on your hamstrings. Do not turn it into a squat.

I am sure you have heard 1,000 times that squats are the king of all lower body exercises and should be a staple in your training program. There is no denying that but a better question is what type of squats should you do? While some coaches prefer back squats, I find front squats to be superior for a few reasons. Front squats are much easier on the lower back because there are less compressive forces on the spine when compared the back squat. In addition to this the trunk is engaged much more in front squats compared to back squats.Not to mention, you will have easier time learning front squats compared to back squats because it is much easier to maintain a neutral spine and upright torso in the front squat. Front squats can be done with kettlebells, sandbags or a barbell.

Popularized by Bret Contreras, hip thrusts are the best way to train the glutes. Simply put, if you want to run faster, jump higher or do any explosive athletic movement, you need to have strong glutes.

Check out the video of Bret Contreras breaking down proper technique on the hip thrust. Also check out his report on Dispelling the Glute Myth.

Unilateral leg training is critical to your performance because all athletic movements require you to produce force off of one leg. Think about anytime you go to make a cut on the football field, go up for a layup or dunk on the basketball court, or range to your right to field a ground ball on the baseball diamond.Front loaded reverse lunges place a greater emphasis on the core compared to other unilateral leg exercises where you are holding the weigh at your side or on your back. Another major benefit of this exercise is it will improve your hip stability and help you overcome muscular imbalances caused from your sport.

Matty couldn't let everyone else have all the fun, he had to throw in at least one video of himself. Here is one of his very first videos, doing some front loaded unilateral work (pistols), along with some super sweet kipping pullups. For the record, I, Joe Meglio, think Matty is the dopest fucker out there, yo! (ok ok, Matt wrote this, I'm sure you're fooled)

The prowler and sled are awesome tools because of their effectiveness and their versatility. They can be used for many different goals and can be good for beginner athletes all the way to the professional rank.The prowler is a great way to improve work capacity and general physical preparation. You can also load the prowler up with super heavy weight and push it for shorter distances to improve lower body strength with minimal stress on your joints. And finally, the sled and prowler can also be used as a rehabilitation tool when you are recovering from an injury and you need to do low impact exercises.

While there are a ton of other great lower body exercises, these are my go to ones because they work! In the next part of this installment I will share my top 5 upper body exercises for athletes.If you want a program specifically designed to increase your athleticism and transform you into a freak athlete, check out my Lift Like A Man Training Course.This is the exact system I use to get my athletes bigger, faster and stronger.

I've been away and now I'm back. My team and I worked hard in Poland, but came up a little short to finish third in the nation. I've put together a short video to show some recent events and training. Also, keep an eye out for new athletic strength and conditioning seminars coming soon to TSS with special guests!

After downing that delicious shake last night, I feel totally amped up and need to hit a quick workout today. But I also need to recover for the insane week of training thats about to commence. So I will do both. I'm gonna hit the cold shower for some recovery, and do a little light lifting, make sure I have some fun, and maximize my time. How do you like to get your training in when conditions are not ideal? We often do not have time to hit the gym, energy to lift a finger, or or mentality to make a move when the cards are on the table. How do you man up and do the things that others won't do? you know the deal...

"We do today what others won't, we do tomorrow what others can't"

I love that shit! And speaking of shit, see if you can spot the shit attack in the video... enjoy.

Getting outside and having fun in the elements is one of my favorite ways to train. Wait a minute, they're all one of my favorite ways to train. But especially now that the weather is gorgeous, take full advantage. Being on the beach with nothing else around helps you explore your body and all its glory. I also love getting in the woods to climb trees and throw rocks and basically just be a total neanderthal. I'll save that for another day, however. Today it's about the beach. You can choose how you like to train. You could do a bunch of simple movements like walking lunges, pushups, burpees, etc. Which is fine for conditioning. But today I focused mainly on gymnastic strength with lots of handstands, presses, holds, flips and gorilla runs. Enjoy the video.